You know the drill when it comes to staying heart healthy. Stay physically active, maintain a healthy weight and eat a diet low in fat and cholesterol. But what about your emotional health?

While most of us recognize that there’s more to health than just our physical wellbeing, the emotional link to our heart health is often overlooked. But the reality is that our emotions have plenty to do with keeping our hearts in tip-top shape. The connection between the heart and our emotions isn’t a head in the cloud notion or fodder for romance novels. There is solid scientific research that the heart continuously sends signals to the brain that affect our perceptions, thinking and emotional processing.

Check yes if you’ve ever felt:

- Depressed
- Worried
- Anxious
- Frustrated
- Stressed

 It has been well documented that anxiety, depression, worry and loneliness are all linked to an increased risk of having a heart attack or dying early of heart disease. But don’t panic if you’ve checked the “yes” box next to any of these emotional states. Besides, who hasn’t worried, felt a bit anxious or depressed at some point in their lives? It’s human nature. The concern grows when we move from short periods of not-so happy emotional experiences to a chronic state of anxiety or depression.

The good news is that we have more power over our emotions and health than we often give ourselves credit. The new science of happiness is showing us that happiness is often a choice and even a muscle that can be flexed and developed by focusing on the positive things in life.

How does this all translate to a healthy heart? Researchers at The Institute of Heart Math have found that when we are anxious, angry or worried, the heart’s rhythm becomes erratic and contributes to the tension and tightness that we often feel in our chest area and other parts of the body when we’re stressed. But when we experience positive emotions, the reverse is true. Heart rhythms are more harmonious and balanced when we feel emotions such as love, gratitude and compassion.

So are you ready to start experiencing more of those warm and fuzzy feelings? Here are five tips from my book, The Heart of Living Well, to help you flex those happiness muscles and keep your precious heart in good shape.

1. Stop Worrying. Chronic worriers are two to five times more likely to have a heart attack. Anxious and fear-based thoughts and emotions also trigger stress hormones that weaken the immune system and sap our energy.

Tip: Instead of being swept away by your worries, try scheduling a time to worry. Write down your thoughts, doubts and fears and then determine what you can do about them. Acknowledging your worries in this way can stop the repetitive thoughts about them. Move toward the resolution of the ones you can take action on. The longer you remain in a state of inaction, the more you will worry. If the situation is beyond your control, move toward acceptance.
 

2. Be grateful. People who regularly appreciate the good things in life are happier and more resilient, sleep better and even spend more time exercising.

Tip: Make gratitude a habit. Keep a gratitude journal, say a prayer of thanks each morning, or reflect on three good things that occurred during the day every evening before you go to bed.

3. Think positively. In a Yale University study researchers found that people with an optimistic outlook on life live seven and half years longer than their more gloomy counterparts. In the study, the tendency toward positive thinking had more influence than blood pressure and cholesterol levels on an individual’s health and longevity.

Tip: Choose to see the opportunity when facing a challenging situation. Focus on the solution rather than the problem. Ask yourself: Is there a lesson here for me? How can I make the best of my present situation?

4. Forgive and Let go. Holding on to past hurts is detrimental to our health. The various emotions that block forgiveness, including anger, hostility, and fear, have all been linked to increased blood pressure, disruptive hormonal changes, impaired immune function and a higher risk of heart disease.

Tip: Develop a forgiving personality. Practice letting go of everyday gaffes (such as a friend showing up late or a stranger maneuvering into a parking spot at the mall despite the fact that you were there first). If you make a mistake, accept it as such, instead of beating yourself up about it. If you have been deeply hurt by someone else’s actions, take time to process the experience and your emotions. Be patient and compassionate with yourself. Remember, to err is human, but to forgive, divine.

5. Manage Stress. Chronic stress can pose a serious risk to your heart. Stress contributes to weight gain, lowers estrogen levels, increases the likelihood of developing depression and increases blood pressure.

Tip: Make self-care a priority. Commit to giving yourself a minimum of thirty minutes each day to connect with yourself through meditation, journaling, yoga or other forms physical activity. Create and honor your boundaries. Friends and family will be more likely to take your commitment to self-care seriously if you do. If guilt or feelings of selfishness creep up, remind yourself that self-care and stress management is about your health and livelihood.

Judy Lubin, MPH
Adapted from The Heart of Living Well: Six Principles for a Life of Health, Beauty, and Balance